In case you’re unfamiliar, “Murph” is a classic CrossFit workout known as a Hero WOD. Hero WOD’s are made to honor the Men and Women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.

 

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
*With a 20 lb Vest or Body Armor

This workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription. So, every year, CrossFitters & Fitness enthusiasts around the world pay special tribute to Lieutenant Murphy by joining together and suffering through this workout.

Coach Shay will be creating scalable workout, so no matter your level of fitness, you can participate in the MURPH event. 

This class is (essentially) FREE to attend... but we are asking a buy-in. Please bring a Non-Perishable food item to donate!